GROUP A

WARM UP

4mins
10 Spiderman push ups
10 Reverse shrugs
10 Hollow swings

MOBILITY

Shoulder trigger
Barbell quickie
Peanut crunches
Hipster glide

STRENGTH

Strict press 6×4

ACCESSORY

9min EMOM
1st- Max L-sit
2nd – Max ring rows
3rd – Max Tricep push ups

WOD

3 Rounds
Run 400m
12 Pull ups
30 Squats

GROUP B & COMPETITORS

1. Deadlift 2×10
2. 20min EMOM
   1st- 30m Farmers carry
   2nd – Max rep strict muscle ups
   3rd – Rest
3. 12min AMRAP
   30 Double unders
   15 Thrusters 42.5/30kg
   10 Box jump overs 24/20″

COMPETITORS SESSION 2

Pick the one you need

Lifting/Power

1. Oly warm up
2. Snatch push press + Snatch balance 5x 3+1
3. Trap High pull 5×6
4. 3 Rounds
   1min Tyre drag 40/30kg
   1min rest

Gymnastics

1. Muscle up warm up
2. Hand stand walk play for 10mins
3. 3 Rounds Max toes to bar – min of 15 reps
   90sec rest
4. 15min EMOM
   1st – 8 Strict pull ups
   2nd – 12 French press
   3rd – Rest

Endurance

1. 5min Jog warm up
2. 6 Rounds of
   6min Run
   Run at a pace you would at the back end of murph
   Keep HR at or under 85%MHR
   2mins rest

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.